Detox program at home: weekly menu, recipes, allowed foods

Turn on the TV, flip through a magazine, or surf the Internet, and you're likely to hear about a detox diet or a juice or smoothie cleanse that comes with an outrageous price tag.

It's true that most of us are exposed daily to toxins, heavy metals and chemicals found in everything from the air we breathe to the food on our plates. But the human body is equipped with a natural detoxification system that removes these dangerous compounds.

Switching to a new diet and lifestyle changes is the best way to maximize your body's potential to remove toxins. Luckily, you don't have to shell out wads of cash or start munching on the same salad for weeks on end to see results.

Do you want to know how to cleanse your body at home without going financially beyond the bounds of decency?

In this article we will look at several types of detox diets, their advantages and disadvantages. Once you've learned the strategy, you can set yourself on the right path, starting with an easy cleanse, moving on to an advanced cleanse, and becoming a detox diet guru.

What is detox?

A detox diet is a short-term, comprehensive change in diet to remove toxic substances from the body. This method often involves fasting followed by a strict diet of fruits, vegetables, juice, smoothies and water. The program often involves the use of herbal infusions and teas.

A detox program at home can last a day, 3 days, a week, 10 days, or 21 days. The optimal time for detoxifying the body is 7 days.

What does it give:

Gives organs a break from processing food;
Stimulates the liver and allows it to remove toxins;
Removes toxins through sweat and urine;
Improves lymph circulation;
Improves nutrition by eliminating harmful substances.

Detoxification diets remove harmful substances from the body that are difficult to remove otherwise. These toxins are an integral part of the average diet: phthalates, bisphenol A, plastic components and heavy metals. We use plastic dishes, packaging, vegetables and fruits are treated with paraffins and contain a huge amount of pesticides, water and air are not of the best quality - all this is a source of toxins that settle in our body and remain there for years, mainly in subcutaneous fat cells. Our body naturally removes toxins on its own. But modern people who do not stop chewing do not give it a chance to cleanse itself. Therefore, these substances accumulate in the blood and fatty tissue, and without your intervention they will remain there for a long time before the body removes them.

Detoxification programs help people cope with many problems: obesity, indigestion, autoimmune diseases, inflammation, allergies and chronic fatigue.

How to get out of detox correctly?

After completing the cleansing of the body, it is recommended to gradually switch to the usual diet. Introduce 1 dish per week. The daily diet should consist of vegetables and fruits. With a smooth exit, the achieved result will be consolidated for a long time. Otherwise, a sharp deterioration in health and appearance is possible.

Detox cleansing can be done once every 7-20 days or for 28 days, once a year. The results from the programs will not be much different. Before starting the procedures, it is recommended to be examined by a therapist for the presence of pathologies in the body.

Author: Kotlyachkova Svetlana

Article design: Mila Friedan

What is the essence of the method?

Over many thousands of years of evolution, the human body has improved and learned to independently cope with any diseases. What does he need for this? Temporarily minimize or completely cancel the intake of food so that he can stop the process of digesting food and begin cleansing.

When we stop eating, this is what happens:

all the energy that was spent on digestion now goes to cleansing the body, getting rid of toxins. This happens at the cellular level. A healthy body removes harmful compounds naturally through the liver, kidneys, and sweat.

Cleansing allows the body to remove these toxins because it no longer has to process food. Now he can concentrate on other matters, the most important of which is cleansing the blood of harmful impurities.

How effective are these diets?

Many people who have practiced detox immediately noticed improved well-being and increased energy levels. This is the result of ridding the body of toxins, as well as better hydration through water.

Many detox teas and smoothies also contain vitamins and minerals that you may not have previously gotten from food.

Although many people lose weight by cleansing toxins and removing the water in which they were dissolved, this weight can quickly return if a person begins to overindulge in the wrong foods after completing the course.

A study conducted in Korea used a lemon cleanse diet that allowed only lemon juice to be consumed for seven days.

The diet greatly reduced the percentage of body fat, waist circumference, eliminated inflammation, and balanced insulin and leptin levels.

A detox diet always results in rapid weight loss and fat loss, as well as improved overall health, but you are required to continue eating healthy after it ends.

Most popular types

Water fasting;
Fasting on vegetable broth;
Consuming only juice or smoothies;
Vegetable detox;
Vegetarian detox;
Removing unhealthy, processed foods with preservatives and allergens from the diet.

Types of detox programs

Fasting on plain water

The most effective and most difficult type of cleansing to overcome. Start with a 24-hour fast - the easiest one that you can do on your own, you don’t even need to consult a doctor. The goal is to survive without food for a day.

The human body cannot remain idle. He is constantly at work. Its daily workload: digestion of food, extraction of energy, distribution. In the absence of such a task, he finds a way to occupy himself - he cleans himself. That is, not only you will starve, but also your microflora, all the bacteria that populate the gastrointestinal tract, all the parasites, viruses and fungi - the whole cheerful company. Fasting will also relieve us of unnecessary ballast.

When fasting on water, it is permissible to drink only water, in any quantity, and no food. It can be done from breakfast to breakfast or from dinner to dinner. If you decide to fast for a short time, then you won’t get the effect from just one time. In any endeavor, a system is important. Do a water detox once or twice a week for a month. You may feel weak, chills (the body will turn on the energy-saving mode, reduce the heating temperature), by the end of the day you will smell acetone (this is normal).

The most negative thing at this stage is that your brain will constantly push you to eat something, picturing in your mind a juicy steak, a fragrant roll with a golden brown crust, or a piece of cake. You are flint if you can handle it. If you feel great (and sometimes you do), extend the fast further, as the most effective cleansing begins after 24 hours of fasting. Some (not all) experience nausea and vomiting. This used up all the glycogen in the liver. The liver will then begin to break down fat to produce fatty acids. Ketones can be formed from them, one of which is acetone. Its smell will be heard from you during fasting.

In general, the body also needs other substances, protein, for example. He will take it from the muscles, about 100 g per day. And now attention, it is assumed that your body will use defective, diseased cells for this. This is what cleaning is all about. At the end of the program, start with a light vegetable salad (carrots, cabbage, for example).

Vegetable decoction fasting

You need any decoction of vegetables, a total daily volume of 600 ml in three doses of 200 ml. Various seasonings are added to the broth: ginger, turmeric, lemon juice, parsley. Decoctions are made from:

broccoli;
cauliflower;
beets;
celery stalks;
carrots;
pumpkins or zucchini;
parsnip roots.

Herbal tea and water can be drunk in any quantity. Cleaning lasts 3 days. This is also not an surmountable obstacle for everyone. If you do not last the entire period, you can do it in short cycles of 24 hours twice a week.

Juice detox

In this option, it is more rational to choose vegetable juices and a mixture of juices from vegetables and fruits. Pure fruit juices contain a lot of sugar. This will cause significant spikes in blood sugar. The second reason to minimize fruit juices: harmful microflora loves sugar.

Juice detox lasts on average from 3 to 10 days. It has the following beneficial properties:

Fruits and vegetables are rich in minerals and vitamins. Any juice can provide you with additional nutrients and improve your overall health.

Juice is rich in anti-inflammatory compounds that can improve your immune system and help you feel more energetic.

Vegetable juice is good for intestinal microflora. Add vanilla and cayenne pepper to apple, cucumber or lemon juice. In three days on juices you will not only cleanse your body, but also lose 1.7 kg of weight.

Detox smoothie

For gut health, add fiber—come from chia, flax, or oats. Most smoothies, by weight, are made up of fruits or vegetables. You also need fat (avocado and coconut oil).

You can use water or coconut milk for the base. Fruit is a natural sweetener; no added sugar.

Vegetable detox

A great option for those who want to start cleansing. It is the simplest and most gentle. The goal is to eat only vegetables: fresh, boiled, baked. The more choice of vegetables, the better. We eat five to six times a day in small portions.

Vegetarian detox

For vegans, this diet is the norm. But for most people, switching to a vegetarian diet is a difficult decision.

Try eating only plant foods for 5 days, this includes cereals. No meat, processed foods, fast food, pastries, bread, chocolate or sweets.

Detox programs

One of the most popular detox programs is the Mayer Method therapy.

Detox according to Mayer

The method of Dr. Franz Mayer is aimed at losing weight and improving the health of the entire body as a whole. It is based on the hypothesis that the cause of various diseases is disruption of the intestines, and, in particular, poor nutrition. Its essence lies in intensive dietary treatment, which is aimed at restoring the functions of the intestine and its microflora, and at actively removing toxins and waste from the body. The goal of such treatment is to rejuvenate cells and tissues, improve the composition of blood and lymph, and improve a person’s mental state. A pleasant side effect is increased vitality and weight loss.

The course of treatment described by Mayer himself was initially based on the three Ss - Schonung, Säuberung, Schulung.

Schonung (gentle treatment)

The course of treatment begins with a complete diagnosis of the body, as a result of which contraindications are taken into account and the possibility of using this technique is determined. Diagnostics includes a general urine test, biochemical blood test, ultrasound of the urinary system and abdominal cavity, ECG, consultation with a therapist, nutritionist, gastroenterologist, and cardiologist. Based on the results of the tests, the specialist prescribes the desired diet.

The diet can be dairy-bakery. The entire diet with such a diet is limited to fresh and sour milk and specially baked bread. There may be a strict tea diet, in which it is allowed to drink spring water, not strong herbal teas, to which it is allowed to add a little honey, lemon juice, and vegetable decoctions.

Säuberung (purification)

Removal of waste and toxins occurs mainly through drinking plenty of natural mineral water and herbal teas. The treatment is complemented by a complex of physiotherapeutic procedures. These can be: hardware and manual lymphatic drainage, abdominal massage, reflexive foot massage, Mayer detoxification massage, baths, wraps, physical therapy, breathing exercises, manual therapy methods.

Schulung (training)

During treatment, specialists conduct trainings on food culture, where they teach how to chew food correctly, explain which foods can be combined and which cannot, how they affect the body, what time of day is best to eat, and much more.

Indications for Mayer therapy

Indications for this therapy are:

General disease prevention;
Gastrointestinal diseases;
Excess weight and cellulite;
Stressful conditions;
Diseases of the musculoskeletal system;
Neurodermatitis;
Migraine.

Detox – program for 3 days

Those who decide to cleanse the body for the first time can choose it. After its completion, you feel an improvement in well-being, a feeling of lightness.

Sample menu:

Half an hour before breakfast you need to drink a glass of water.

For breakfast: Detox cocktail. To prepare it you will need water, lemon juice, ginger root. And also a vegetable smoothie;
For lunch: Vegetable soup or vegetable salad and boiled chicken breast;
For dinner - the same as for breakfast.

If the feeling of hunger is strong, you can drink low-fat natural yogurt before bed.

Detox – 7-day program

As mentioned earlier, the body should be prepared for detox in advance.

Preparation

1st day

To avoid a breakdown due to hunger, you must adhere to a properly balanced diet.

Sample menu:

Breakfast: Fruit salad, low-fat cheese, green tea;
2nd breakfast: Freshly squeezed juice;
Lunch: Vegetable soup, lean steamed fish, freshly squeezed juice;
Afternoon snack: Apple;
Dinner: Omelette with zucchini, green tea.

On the first day, you can eat 3 dried fruits as a snack.

2nd day

On this day the menu will be a little stricter, but just as tasty and varied:

Breakfast: Vegetable salad, freshly squeezed juice;
2nd breakfast: Fruit smoothie;
Lunch: Vegetable soup, zucchini stew, green tea;
Afternoon snack: Orange;
Dinner: Baked vegetables, green tea.

On this day you need to drink at least 2 liters of water.

Then you can begin the main seven-day course.

Sample menu for 7 days:

Monday: Drinking day. You need to drink clean water, herbal and green teas, ginger tea, freshly squeezed juices, except orange;
Tuesday: On this day you need to eat more fruits - these can be apples, bananas, persimmons, pears, peaches, figs, dried prunes;
Wednesday: Greens, vegetable salads;
Thursday: Boiled carrots, Jerusalem artichoke and cauliflower;
Friday: Add nuts to vegetables;
Saturday: Porridge cooked in water without salt and sugar, low-fat yogurt;
Sunday: Vegetables and boiled lean fish - hake, cod, flounder, bream, blue whiting, pike.

For the duration of the week-long course, you must give up coffee, carbonated drinks, and adhere to the principles of proper nutrition. Drink more mineral still water, as it stimulates the kidneys and helps eliminate toxins more quickly.

Exit the program

To maintain the achieved results and to avoid overloading the digestive system, it is very important to exit the program correctly. Don't forget about the water regime and PP.

Sample menu for this time:

Breakfast: Freshly squeezed vegetable or fruit juice;
2nd breakfast: Vegetable smoothie;
Lunch: Vegetable salad, some dried fruits, green tea;
Afternoon snack: Apple;
Dinner: Vegetable stew, green tea.

What positive effects can you get?

Here are just a few advantages:

Removing from the diet foods containing harmful substances and heavy metals;
Loss of excess fat;
Improved diet with more natural foods;
Improved skin hydration;
Reduced stress levels, quality sleep and relaxation.

All of this leads to overall improved health, regardless of the type of detox diet.

Safety and possible side effects

Before detoxing, you need to study its contraindications and side effects. Many such diets involve, if not fasting, then at least limiting the number of calories consumed. Any fasting can cause fatigue, irritability and bad breath.

Long-term fasting, longer than recommended, can cause vitamin, mineral or energy deficiencies, as well as electrolyte imbalances. You should be careful with a fast that lasts more than 30 hours.

Some types of detox also recommend "cleansing" the colon with laxatives. This is wrong; doctors do not recommend such procedures.

How to start the program: basic rules

Before you begin cleansing, a preparatory period is necessary. Limiting your usual diet is stressful for the body. To minimize the risk of failure, you need to prepare both mentally and physically.

We all know that the most important thing is to want and start. Desire is already half the battle. Motivate yourself for the program. The hardest thing is to give up coffee and tea. This may cause headaches. A week before the program, limit your consumption of refined foods, sugar, coffee, dairy products, and stop drinking alcohol and smoking. Increase your vegetable intake.

The most common ways to cleanse the body (detox programs) at home

There are many ways to follow a detox diet, ranging from complete fasting to simple food modifications (eliminating certain types of foods).

Most detox diets include at least one of the following ():

Diet restriction for a certain time.
Drinking fresh fruit and vegetable juices, smoothies, water and tea.
Drinking only certain liquids, such as salt water or lemon juice.
Eliminate foods high in heavy metals, pollutants and allergens.
Taking food supplements (dietary supplements) or herbs (antiparasitic, lymphatic, probiotic).
Eliminating all allergenic foods and then reintroducing them slowly.
Using laxatives, colon cleanses, or enemas.
Sports activities.
Complete exclusion of alcohol, coffee, cigarettes and refined sugar (meat, dairy, gluten and others).
Taking a bath with Epsom salts

Detox programs for cleansing the body at home vary in intensity and duration. These can be short-term programs for 1-3 days, a week, or a month, when you “cleanse” the intestines, lymphatic system, get rid of parasites, fungi, etc. in order.

Apple cider vinegar for weight loss - benefits and harms
Is celery juice good for detox?

You can read about an effective candida cleansing program - the anti-candida diet - on our website.

There are many types of detoxification. These almost always involve fasting, eating certain foods, avoiding harmful ingredients, and/or taking supplements.

Physical exercise

The loads should be light. During the cleansing program, you will have to forget about active fitness for a while and do swimming, yoga, and walks in the fresh air. A hot bath or shower will ease the situation. You can also add a massage.

During cleansing, try not to use cosmetics, perform spa treatments with natural oils, and do not use perfumes.

If you carry out a cleansing program using vegetable broths and juices, you will not have the strength for heavy training. Enough walking and yoga. On a vegetable, vegetarian detox and on a program that excludes processed foods and fast carbohydrates, you can add light fitness and swimming.

Important! Do not neglect additional procedures, such as baths and saunas, sweat for your health and have spa treatments. Spend more time outdoors and get more sleep while detoxifying!

Menu for seven days

Regardless of the number of days, be it a three, five or seven day plan, you will have plenty of options for enjoyable and healthy meals that will help you cleanse your body. Below is the diet for seven days. From here you can take any dishes, rearrange them, you can simply follow the plan to be sure that you are doing everything correctly. Please note, this is a gentle program. Start with this menu if you have never practiced food restrictions before. This diet does not include bread, rolls, pastries, sweet coffee with cream or tea. But not every modern person can handle such a varied menu for seven days. Having completed these 7 days, you can switch to a vegetable detox, and then to a smoothie.

Day 1

Breakfast: egg omelet with tomatoes, garlic, onions and peppers + 1 banana;
Snack: blueberry smoothie;
Lunch: chicken breast baked with broccoli and brown rice;
Dinner: boiled chickpeas with vegetables + boiled Brussels sprouts.

Day 2

Breakfast: yogurt with chia seeds and fresh fruit + grain-free muesli;
Snack: carrots;
Lunch: boiled salmon with zucchini;
Snack: cottage cheese with celery and tomatoes;
Dinner: baked chicken with vegetable salad.

Day 3

Breakfast: 2 hard-boiled eggs and avocado;
Snack: Sliced apple with cinnamon and honey;
Lunch: quinoa with vegetables and sweet peppers;
Snack: Smoothie made with almond butter, banana and protein powder;
Dinner: boiled chicken, avocado and grapefruit salad.

Day 4

Breakfast: banana;
Snack: grapefruit;
Lunch: turkey with salad and vegetables;
Snack: chia pudding with berries and rhubarb;
Dinner: green vegetable salad.

Day 5

Breakfast: oatmeal with berries, nuts and cinnamon;
Snack: baked apples;
Lunch: baked steak with Brussels sprouts;
Snack: protein powder;
Dinner: chicken baked in garlic sauce.

Day 6

Breakfast – grapefruit with honey and bananas + boiled eggs with herbs;
Snack: any smoothie;
Lunch: boiled fish;
Snack: chickpeas with garlic;
Dinner: beef steak, baked with carrots.

Day 7

Breakfast: avocado and scrambled eggs;
Snack: carrots;
Lunch: boiled lamb with cauliflower;
Snack: berries;
Dinner: boiled chicken with Brussels sprouts.

For a snack

If you are on a low-calorie diet, you can also make quinoa balls. The dish contains:

500 grams of quinoa herb;
2 chicken eggs;
200 grams of ham, cut into neat slices;
a small amount of salt, breadcrumbs, pepper;
300 grams of steamed broccoli;
0.3 kg of cheese, grated.

The method for preparing quinoa meatballs is pleasing in its simplicity:

Mix all the above ingredients in a deep container, with the exception of quinoa. The resulting mass should have a paste-like consistency.
After this you need to add quinoa.
The dish is thoroughly mixed.
The resulting mass is transferred to separate baking dishes.
The dish must be cooked in the oven at 180 degrees until golden brown.

Making Cranberry Energy Bars

The 7-day detox diet involves preparing energy bars from the following ingredients:

600 grams of chopped dates;
1 teaspoon chia seeds;
100 grams of honey;
a little salt;
0.3 kg oatmeal;
200 grams of peanuts;
250 grams of dried cranberries;
70 grams of white chocolate.

First, mix dates, honey, chia seeds and salt in a blender. The resulting mass should have a uniform consistency. If the mixture is too stiff, you can add a small amount of honey.

After this, you need to transfer the resulting mass to another container. Then add oatmeal, dried cranberries, peanuts and white chocolate. Cover the mixture with a lid and place on one of the refrigerator shelves for 30 minutes. After this, you need to form homemade energy bars of the desired size. They are placed on a baking sheet previously covered with parchment paper. The sweetness needs to be baked for 15 minutes.

Delicious smoothie

Smoothies provide the body with beneficial vitamins and antioxidants. You can prepare a drink containing the following ingredients:

100 grams of blueberries;
100 ml coconut milk;
100 grams of blackberries;
200 ml purified water;
30 grams of oatmeal.

You need to mix all the products in a blender until you obtain a mass with a homogeneous consistency. The result is a drink with a pleasant, unusual taste.

You can also make a delicious ginger smoothie with added spices. In this case, ginger root is combined with 1 teaspoon of cinnamon and a small amount of spinach. 200 ml of water is poured into the resulting mass. After this, all the ingredients are crushed in a blender and the nutritious smoothie is thoroughly mixed.

Recipes for detox cocktails for weight loss

Vitamin fresh

What you will need:

2 oranges;
1 lemon;
4 carrots.

Pass the washed and peeled ingredients (you don’t need to peel the lemon) through a juicer. The output will be 2 glasses of juice.

Green refreshing smoothie

Water 2 cups;
Cucumber 1 pc. large or 2 pcs. medium (depending on size);
Celery stalk 2 pcs.;
Parsley;
Banana x 2 pcs.;
Spinach 1 bunch or 3 handfuls;
Mint leaves 5-8 pcs.;
Lemon juice 1/2 pcs.

Cut into pieces and mix in a blender.

Strawberry smoothie

Strawberries (one cup);
1 banana;
Half a lime;
A bunch of mint;
Glass of water.

Chop all ingredients and grind in a blender.

Smoothie “Watermelon”

400 g seedless watermelon pulp;
two ice cubes.

Grind everything with a blender and drink chilled.

Citrus cocktail

Lime 3 pcs.;
Grapefruit 1 pc.;
Orange 2 pcs.;
Water 400 ml;
A pinch of cinnamon.

Squeeze out the juice, dilute with water, sprinkle with cinnamon.

Energy soup

Apples (can be replaced with carrots) 4 pcs.;
Water – 300 ml;
Sunflower sprouts – 100 g or a bunch;
Pea or buckwheat sprouts – 200 g or two bunches;
Spinach – 300 g;
Avocado – 1 pc.

Grind in a blender, place in a bowl, add a pinch of cayenne pepper.

Detox water

Water infused with vegetables and fruits will not only help you wake up and get your body working, but also improve digestion during the day, cleanse the blood, improve immunity, remove toxins, and speed up metabolism. Spices and herbs enhance the fat-burning effect and add a note of freshness to the drink.

Cut the lemon into slices and add water (400 ml). Drink in the morning or before meals.
Pour watermelon (200 g) with water (400 ml), let it brew, cool.
Cut the apple into slices, add 400 ml of water, add a cinnamon stick, a little anise, let it brew, drink when thirsty.
Pour fresh cucumber, half a lemon and a sprig of mint with water, drink as needed.

Detox drink “Ginger”

First option:

2.5 cm ginger, peeled and grated;
1 lemon, cut into pieces;
A pinch of turmeric;
1 tsp. honey;
2 glasses of water.

Pour hot water over the ingredients, let steep for 30 minutes, drink warm.

Second option:

Grapefruit (freshly squeezed juice from 1 pc.);
Orange (juice);
Grated ginger (3 cm of root);
Juice of 2 carrots.

Mix in a shaker and add a couple of ice cubes.

The drink contains lycopene, potassium, vitamin A and vitamin C. Grapefruits are rich in soluble fiber called pectin, which has a beneficial effect on lowering cholesterol levels. Grapefruits also support natural detoxification pathways through the liver and increase the production of glutathione, which is a cleansing enzyme.

Detox cocktail “Pineapple”

600 g pineapple, cut into pieces;
1 teaspoon spirulina powder;
Several ice cubes;
A bunch of mint.

Grind everything in a blender, cool, enjoy the drink.

Recipes

The menu for each day of the 10-day detox diet contains dishes of different tastes and textures. They are prepared from healthy ingredients: whole grains, fresh vegetables, lean meats. Recipes like these help make detox a lifestyle choice.

Blueberry muffins

To prepare 6 cupcakes you need the following ingredients:

0.2 kg brown flour (rice);
½ teaspoon of soda;
baking powder in the amount of 1 teaspoon;
a pinch of salt;
7 pre-dried dates;
0.1 l almond milk;
1.5 teaspoons of coarsely ground flaxseeds;
5 ml juice squeezed from lemon;
a small amount of apple cider vinegar;
100 grams of blueberries;
5 tablespoons pre-roasted almonds.

First you need to grind the dates in a blender. After this, apple cider vinegar is added to the resulting puree. The resulting mixture is whipped until smooth.

After this, you need to add almond milk, lemon juice and fruit zest, vanilla extract. Place flax seeds into the resulting mass and mix it well.

At the next stage, separately connect:

baking soda;
flour;
salt;
baking powder.

The mixture with soda is combined with the previously prepared mass. After this you need to add almonds and blueberries. The resulting dough is divided into six parts and distributed into separate muffin tins. The cake must be baked in the oven at 200 degrees. The finished dessert has a great, original taste.

Making Mediterranean Tostados

The snack contains the following ingredients:

four flatbreads;
0.4 kg black beans;
1 teaspoon cumin;
cayenne pepper in the amount of ¼ dessert spoon;
50 ml water;
a bunch of lettuce;
150 grams of Greek yogurt;
1 tomato;
avocado.

You need to fill the beans with enough water. After this, you need to finely chop the cilantro. Then grind in a blender:

beans;
pepper;
caraway.

When preparing the sauce, mix Greek yogurt, cilantro and salt. Then the resulting mass is crushed using a blender.

In a preheated oven, fry the tortillas on a wire rack on both sides for 5 minutes. After this, they need to be greased with a mixture of beans. Then tomatoes, chopped lettuce, and avocado are added to the dish. After this you need to add the sauce.

Rainbow salad recipe

To prepare a serving of salad you will need the following ingredients:

a head of purple cabbage;
half a red pepper;
1 Romaine salad;
avocado;
sesame (2 teaspoons);
a small amount of pepper and salt.

The step-by-step scheme for preparing the salad is quite simple:

You need to combine finely chopped lettuce and purple cabbage.
Place the above ingredients on a plate.
Seasonings are added to the salad (to taste).
The finished dish is decorated with a small amount of sesame seeds and avocado slices.

Potatoes baked in the oven

The dish contains the following products:

2 potatoes;
10 ml linseed oil;
1 onion, cut into half rings;
1 beet;
avocado;
1 cayenne pepper;
lemon.

The dish must be prepared in the following order:

Potatoes are baked in their jackets at 180 degrees for 45 minutes.
In a separate frying pan you need to heat a little oil.
Sauté the onion for 5 minutes. After this, add chopped beets.
After this, the onion needs to be simmered over low heat for another 40 minutes, add salt.
Make a well in the baked potato. You need to put avocado and beets into the hole formed. After this, add lemon juice, pepper and salt.